Square Breath - Box Breath

Square Breath is known by a variety of names. The idea with this technique is for all inhalations, exhalations, and pauses in our breathing to be the same length of time. Imagine that each part of our breathing is an equal-length side of a square. The potential benefits of this breathing practice include: encouraging feelings of calmness and relaxation, and aiding in dissolving feelings of stress and anxiety.

Transcript

We will practice this technique sitting upright with an elongated spine in Sukhasana,

An easy pose,

Or you can lay back comfortably at an angle.

We'll use a four second count for each part of the breath and if at any point it doesn't feel good for you,

Release the technique,

Come back to it when you're comfortable.

It might not be for you.

Taking care that when you're pausing the breath that they are gentle suspensions and they are not choking off the breath,

Closing the eyes or keep a soft unfocused gaze,

Bring your attention first to the belly breath or your long deep breath.

Breathe in and out of the nose.

And with your next inhale we begin.

Inhale,

Two,

Three,

Four,

Hold,

Two,

Three,

Four,

Exhale,

Two,

Three,

Four,

Hold,

Two,

Three,

Four,

Inhale,

Two,

Three,

Four,

Hold,

Two,

Three,

Four,

Exhale,

Two,

Three,

Four,

Hold,

Two,

Three,

Four,

Inhale,

Two,

Three,

Four,

Hold,

Two,

Three,

Four,

Exhale,

Two,

Three,

Four,

Hold,

Two,

Three,

Four,

Inhale,

Two,

Three,

Four,

Hold,

Two,

Three,

Four,

Exhale,

Two,

Three,

Four,

Hold,

Two,

Three,

Four,

And release the technique.

Just remaining steady with your long deep breath or your belly breath.

And slowly open your eyes when you feel ready.

And you can build this technique up to three minutes,

Five minutes,

An amount that feels comfortable for you.

If at any point four seconds feels like it's too long or too short,

You can adjust the time,

But make sure to keep all parts of the breath even.

Reviews

Feel much better. I love it. Praise the Lord for your help!

Perfect guidance 😊 Thank you

So clear and calm. Nice voice and great exercise.

I liked it

Very nicely instructed. Feeling centered and calm before my next work task. I like the specification to breathe in and out through the nose and to use belly breath or long deep breathing. Saving to my Breath playlist to come back to again. Thanks ♥️

Loved it! Simple but powerful. Really helped me relax. Thank you.

Loved being walked through this breathing excercise!!!!

Well instructed box breathing method

Thank you 🙏

❤️❤️

An excellent introduction to Box Breathing.

thanks good introduction to box breathing

Wow I really enjoyed that - thank you

Well done. Thanks.